1. Eat at least three times per day.
2. Pay attention to your body. When you feel like you have had enough to eat, stop. Quit before you feel full, stuffed or sick from eating. You can have more if you are really hungry.
3. If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving will go away.
4. Drink plenty of calorie-free drinks (water, tea, coffee, diet soda). You may be thirsty, not hungry.
5. Pick lean meats, low-fat or nonfat cheese, and skim (nonfat) or 1% fat milk instead of higher-fat/higher-calorie choices.
6. Get plenty of fiber. Vegetables, fruits, and whole grains are good sources. Have a high-fiber cereal every day.
7. Cut back on sugar. For example, drink less fruit juice and regular soda.
8. Limit the amount of alcohol (beer, wine, and liquor) that you drink.
9. Keep all food in the kitchen. Eat only in a chosen place, such as at the table. Don’t eat in the car or the bedroom or in front of the TV.
10. Drink a glass of water before you eat. Drink more during meals.
11. Use smaller plates, bowls, glasses, and serving spoons.
12. Do not put serving dishes on the table. This will make it harder to take a second portion.
13. Put salad dressing on the side instead of mixing it with or pouring it onto your salad. Dip your fork into the dressing before you spear a bite of salad.
14. Change your usual place at the table.
15. Make mealtime special by using pretty dishes, napkins, and glasses.
16. Eat slowly. Take a few one-minute breaks from eating during meals. Put your fork down between bites. Cut your food one bite at a time.
17. Enjoy fruit for dessert instead of cake, pie, or other sweets.
18. Leave a little food on your plate. Remember, you control the food; it doesn’t control you.
19. Remove your plate as soon as you’ve finished eating.
20. If there’s no good use for leftovers, throw them out.